Back Squat

Team Practice

In to the 10am class. Last time at the gym for over a week since I’m heading to Barcelona tomorrow. 🙂

Back Squats

It was choose your own strength day, but is there really a choice? You fucking squat! Or at least I do.

2014-06-07-back-squat

5×45#
5×135#
5×225#
3×255#
2×285#
1×315#
1×335#
1×345#
1×355# (PR)
1×360# (PR)

That’s a 10# PR. I’ll take it.

Then we practiced some workouts that are part of an upcoming team competition where team scores count towards a gym score to determine top gym in the area. We’ve won the last 3. 🙂

12:00 AMRAP (Partners)

240m Run
21 American KBS (53# KB) while other partner hangs from bar
12 Pull-ups while other partner holds the KB

I paired up with Luke. We finished 4 rounds plus a run and 11 KBS I think. I thought that hanging from the bar would be taxing for the pull-ups so we broke the KBS down to 12-9 for a quick drop from the bar each round. Could have gone unbroken because the grip didn’t really become an issue. Did pull-ups unbroken. Holding the KB was no big deal.

Tabata Thruster Ladder

20s AMRAP Thrusters
10s move to next bar and rest

The weights were 75#, 95#, 105#, 115#, 135#, 155#, 165#, and 185#. I went conservative and did just 3 reps at each station, but made it the whole way. I had to rest a second or two in the rack position between each rep at 185# but the rest were all one rep right into the next. Could push it a little more at the beginning weights.

Got home and did Crossover Symmetry Recovery.

Finished with Smolov Base

Last night I started to feel some DOMS from Wednesday’s squat session. I think walking 18 holes of golf helped this morning though. I was trying to talk myself out of finishing up the Smolov cycle today to get in another day of rest. I didn’t bitch out though. Went over to CrossFit Intuition since Alex was lifting and he could make sure I didn’t die. 🙂

Back Squats

10×45#
5×155#
3×205#
3×245#
2×275#
2×295#
10x3x315#

Doing this Smolov Base Mesocycle is one of the hardest and most rewarding things I’ve ever done. Before you start the program, you look at week 3 and think, “There is no fucking way I’ll be able to do that. I might not even make it through week 1.” You have to keep telling yourself to focus on getting through one day of squats at a time. After you finish the first week, you start to believe. I’ve done a couple of other popular squat programs and they were easy compared to Smolov. Each day is a grind like no other squat day I’ve done, with the exception of a true 20RM (Super Squats). It was great mentally too because I didn’t get to decide what to put on the bar. Here are your sets, reps, and weight. Get it done. No excuses.

My latest 3RM is 315# (which is 90% of my max) and I just knocked it out for TEN triples! About 3 months ago I failed on rep 2 going for a 305# triple. I’m excited to test my max next week.

The Homestretch

My lats and chest are still sore from “Murph” but my legs weren’t sore at all from the 300 squats. Not really surprised with all of the squatting and squat holds I’ve been doing. Walked 18 holes of golf this morning for the first day of our golf season.

I had planned on getting the 3rd day of Smolov week 3 done today, but was debating it as the day went on. Finally decided to get it done so that I can go to SF for a class tomorrow morning. Went out to the garage around 6:30pm to do work. Squatting inside the squat rack has become a must with all of this volume.

Back Squats

20×45#
5×135#
5×205#
3×255#
3×280#
7x5x300#

Made it! Not even up to 70° today, but my shirt was soaked by the time I was done. I rested three minutes between the working sets. Did a 5:00 bottom squat hold leaning up against the jerk blocks right after. Glad I bucked up and knocked those squats out. Friday will be the final day!

Smolov for Breakfast

My knees are looking forward to the end of Smolov! Out in the garage around 9:30 by myself for week 3 day 2.

Back Squats

20×45#
5×135#
5×185#
3×225#
3×255#
4x7x285#
5×285#
3×285#

Damnit! On the 5th rep in the last set I didn’t even attempt to bounce out. I went down into the squat and just sat there. Good thing I was inside the squat rack for an easy dismount. I stripped the weights, got the bar racked, reloaded it and did a set of 3 for an extra rep. Two more days to go and they look terrible.

I did a set of 20×40# DB pullovers after to stretch out my chest. All of the heavy breathing really works those muscles.

Showered up and headed to Survival Fitness for Sunday Fun Day.

10-20-30-20-10

Russian Twists x2 (30# KB)
Sit-ups
V-ups

Started to feel that burn at the top of the pyramid. Used to do ab circuits like this all the time at SF. Back squats are paying off in many ways because I was the first one done by a mile.

5 Rounds

500m Run
20 Burpees

Didn’t try to keep up with people who took off hot on the first lap. Figured I could reel them in over the workout by channeling my inner Rich Froning. I never stopped during any round of burpees and that was a difference maker. Controlled and steady. Running fell off in the last 2 rounds, but I haven’t been doing much cardio, so I’m ok with it. Finished at 19:59.

Pretending to be a Weightlifter

Walked 18 holes of golf yesterday for the first time this year. Legs needed a rest. Lifted with Alex at CrossFit Intuition today.

Did Crossover Symmetry Activation and some basic stretching to get loose.

Clean & Jerk

3×75#
3×95#
2×135#
2×155#
2×185#
1×205#
1×215#
1×225#
3x1x235#
1×245# Clean only

The 245# clean was easy, but when I dipped to go for the jerk nothing felt right and I didn’t even try to get under it; popped it off my shoulders and let it drop. Jerks were feeling pretty solid and Alex mentioned that my timing was a lot better than in the past.

Snatches

3×75# Muscle Snatch
3×95# Muscle Snatch
2×95# Power Snatch
2×115# Power Snatch
2×135#
F+1×145#
1×145#

Was not feeling the snatches today, so didn’t go far with them.

Back Squats

5×45#
5×155#
3×205#
3×245#
4x9x270#

Last week of the Smolov base cycle. These sets of 9 are straight up cardio too!

Starting Over

I shouldn’t have spoken so soon yesterday, because as the day went on, my legs started to get sore from squatting Monday. Chest and shoulders are sore today.

Went over to Kevin’s new gym, CrossFit Intuition, to help him with some stuff, so figured I’d get in my first lifting session there.

Did a 5:00 squat hold and some very basic stretching to warm-up.

Muscle Snatches

3×65#
3×75#
3×85#
3×95#

Snatches

2×95#
2×115#
2×125#
2×135#
1×145#
1×155#
1×165#
1×175#
1×185#

First time in about 3 months that I dropped into a squat with weight overhead. Felt solid and no issues with my shoulder. Only 15# shy of my max snatch, so I’ll take it! Concentrating on leg strength for over 2 months sure has paid off.

I was using the new Rogue 28MM Olympic Weightlifting Bar for the first time and it felt really good.

Things to work on:

Chest more upright in setup.
Don’t lead with the ass.
Keep feet planted during the pull.
Stop the early arm pull.
Don’t cave in knees during the pull.
Keep the bar closer.

Back Squats

5×135#
3×185#
3×225#
3×265#
3×285#
10x3x305#

Final day of the 2nd week of Smolov. Was supposed to be 310# but Kevin didn’t have any change plates at the gym yet. Good thing though, because I don’t think I would have made it all the way with that extra 5#. I nearly failed the final rep on the 10th set.

Did another 5:00 squat hold right after. Today is day 30! I’m glad my little squat hold challenge is over. I’ll post a recap in the next day or two.

The Froning & Foucher Show

Had a great time watching the Central East Regional. Rich Froning and Julie Foucher dominated the competition and Rich was sick! Those two are going to be the favorites heading into the 2014 CrossFit Games, especially beating such stacked fields in this region.

Warm-up

Crossover Symmetry Activation
5:00 Bottom Squat Hold
45# Clean position work
10×45# Shoulder Presses

Weightlifting

Clean & Jerks

2×95#
2×115#
2×135#
2×155#
2×175#
1×195#
1×215#
1×225#
1×235#

I did power cleans for 95# and 115#. Was trying to pull the bar into my body on the cleans and it really helped them to feel fast and snappy. I don’t think I’ve ever done such an easy 235# clean. Jerks weren’t too bad. Almost no dip up through 175# again.

Strength

Back Squats

5×135#
5×205#
3×255#
7x5x290#

Day 3 of week 2 for Smolov squats. I squatted inside my Rogue rack for the first time. It was pretty odd for a few sets but got the feel for it. Those 7 sets were rough and got iffy on the low back. Fought for position throughout though and got everything done. I was really missing squats after 3 days off. Did a 5:00 squat hold after making up a protein shake.

Knees were a little weird from setting on bleacher and stands for 3 full days. I took Friday off from the squat hold challenge, but got them in on both Saturday and Sunday during the competitions. Only 2 more days to go after today!

Incline DB Bench Press

20×25# DBs
20×30#
20×35#
12×40#
12×45#
10×50#

Nice burn! Finished up with Crossover Symmetry Recovery. Missed out on it for a few days while staying in the hotel. I guess I could have figured out a way to rig it up in the fitness center.

Central Beast

Legs feel a little fatigued from those squats yesterday. Smolov is no joke, especially with that 20# jump for the 2nd week. Out in the garage at 9 for the last training session until Monday. Looking forward to a few days of rest and watching some of the best CrossFit athletes in the world this weekend.

Warm-up

5:00 Bottom Squat Hold
CS Activation
3 Rounds
- 40 DU
- 1:00 Bottom Squat Hold
10×45# Shoulder Press

Made all 3 sets of DU unbroken. This will be the 12th day in a row of holding the bottom squat for 30 minutes. Taking a break from it tomorrow and then 5 more days to finish out by going 28/30 days.

Jerks

Work to a Heavy Double.

2×95#
2×115#
2×135#
2×155#
2×175#
2×195#
2×205#
2×215#

Didn’t feel nearly as fast as with the C&J the other day and my dips started to go lower and slower too. Decided to call it a success at 215 with no misses.

5×135#
5×205#
3×235#
3×255#
5x7x275#

Fuck me! I think it was not enough rest from last night to this morning. Talk about a quad pump!

5:00 squat hold

5 Rounds

10 GHD Sit-ups (20# vest)
3 Chin-ups (20# vest)

Wasn’t going for time, but it took me 5:47 walking directly from movement to movement.

30-12-10-8-6

Seated Incline 2-arm DB Curls
Concentration Curls

Did the first set of concentration curls in 2 sets of 15 each arm with no rest between. Used the same DBs for both exercises, with 10-20-20-20-20# DBs. My biceps are so weak.

30-12-10-8-6

Skull Crushers
1-arm OH DB Tricep Extension

For the skull crushers I used 20-50-55-60-70# on the bar and for the OH extensions I used a 10-20-20-25-30# DB.

Finished with CS Recovery and a 6:00 squat hold.

Snatching Again

Didn’t make it to a class this morning. Too much to get done before heading to Cincinnati tomorrow to watch the Central ~~East~~ Beast Regional all weekend. Lifted in the garage around 5.

Warm-up

CS Activation
3:00 Bottom Squat Hold
45# Snatch Positions

Hang Power Snatches

2×65#
2×95#
2×105#
2×115#
2×125#
2×135#
2×145#
2×155#
1-F x165#

I’ll take it! Needs lots of work though. No shoulders issues, which is the important thing.

Back Squats

10×45#
5×135#
5×205#
5×235#
4x9x260#

Starting the 2nd “week” of Smolov programming, with a 20# over the first week on every session. It was only a 15# jump today since I used 5# extra in the first week for day 1. This was a fight every set and I worked up quite a sweat. Each set took nearly a full minute and I took 3.5-4 minutes rest between sets.

Did a 5:00 squat hold and then a set of 20 DB Pullovers with 40#.

5 Rounds

7×155# Pendlay Rows
10 Decline DB Flyes (20-20-20-25-25# DBs)

I was taking about 45 seconds of rest between sets. Did another 2:00 squat hold.

5 Rounds

10 Decline DB Bench Press (25-30-35-40-50# DBs)
10 Band Pulldowns (like a pull-up, using a green band for each arm)

Didn’t really rest other than to change the adjustable DBs for the next weight. Finished out my 30 minutes of squat holds for the day with 3 minutes. I had already done 17 minutes earlier throughout the day.

3:00

A Little More

Shoulder still feels good after getting a little heavy yesterday. Knocked out CS Activation before hitting the 9am class.

Warm-up

4:00 Bottom Squat Hold
Leg Swings
Hurdlers

Strength

7×1 Back Squat @ 90+%

10×45#
5×135#
3×225#
3×255#
2×295#
1×315#
1×320#
1×325#
1×330#
1×335#
1×340#
1×350# (PR match)

I was smoking every single up until the last one was a struggle. Almost got stuck in the middle. Really happy with it on the 7th rep though. Just over 2 months ago I missed 340 after going 305-315-325-335.

Accessory

RDLs

2x5x225#
5×235#
5×245#
5×250#

Used lifting straps. Started to cut off circulation in my thumb on the last set. Need to watch out for that.

Conditioning

10:00 AMRAP

30s Handstand Hold
20 Air Squats

First time doing holds and they felt good. Could feel over extension about half way through, so I tried to get my hands closer to the wall. Finished 8 full rounds plus a handstand hold.

Did a 6:00 squat hold and then CS Recovery at home.